Andhra · Tiffin
Wheat rava upma with peas & carrot
Broken-wheat upma with peas & carrot
- Energy
- 296 kcal
- Protein
- 10.1 g
- Fibre
- 10.1 g
- Time
- 25 min
Per serving, 163 g.1 Good for breakfast or dinner.
One serving gives you
- 23%of the day’s vitamin A
- 21%of the day’s folate
- 13%of the day’s zinc
- 12%of the day’s iron
Nutrition facts
One serving, 163 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy296 kcal17%
Carbohydrates
- Carbohydrate45.8 g16%
- Fibre10.1 g40%
- Soluble fibre2.49 g
Fats
- Fat7.13 g15%
- Saturated fat limit1.2 g6% of limit
- Monounsaturated fat3.18 g
- Polyunsaturated fat2.12 g18%
- Omega-62.03 g26%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein10.1 g20%
- Histidine220 mg37%
- Isoleucine347 mg29%
- Leucine678 mg29%
- Lysine377 mg21%
- Methionine + cystine268 mg30%
- Phenylalanine + tyrosine727 mg48%
- Threonine305 mg34%
- Tryptophan105 mg44%
- Valine427 mg27%
Vitamins
- Vitamin A189 µg23%
- Vitamin B10.23 mg16%
- Vitamin B20.09 mg5%
- Vitamin B31.69 mg15%
- Vitamin B50.95 mg19%
- Vitamin B60.26 mg14%
- BiotinNot in the source data
- Folate46.1 µg21%
- Vitamin B120 µg0%
- Vitamin C17.7 mg27%
- Vitamin D0 µg0%
- Vitamin E1.19 mg16%
- Vitamin K30.3 µg55%
Minerals
- Calcium58.8 mg6%
- ChromiumNot in the source data
- Copper0.38 mg23%
- IodineNot in the source data
- Iron3.41 mg12%
- Magnesium96.9 mg26%
- Manganese1.5 mg38%
- MolybdenumNot in the source data
- Phosphorus191 mg19%
- Potassium477 mg14%
- Selenium8.39 µg21%
- Sodium limit295 mg15% of limit
- Zinc1.75 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
15 ingredients
- Wheat, bulgur godhuma rava50 g
- Peas, fresh pachi batani35 g
- Carrot, orange35 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya25 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Ginger, fresh allam2 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Chillies, red endu mirapakaya0.6 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Bengal gram, dal senaga pappu2 g
- Black gram, dal minapa pappu2 g
- Iodized salt (table salt) uppu0.7 g
Method
About 25 minutes.
- 1
Dry-roast 50 g broken wheat for 3 minutes; set aside.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, chana dal, urad dal, broken dry red chilli, curry leaves and a pinch of asafoetida; add the onion, ginger, green chilli and the vegetables; cover and cook until tender.
- 3
Add about 3 parts hot water and salt, bring to a boil and stir in the broken wheat slowly. Cover and cook on low until soft and fluffy.
More from Andhra
- TiffinSaggubiyyam upmaSabudana upma with peanuts and potato378 kcal · 6.06 g protein
- TiffinAtukula upma with beans & carrotRice-flake upma with beans & carrot325 kcal · 8.61 g protein
- TiffinAtukula upma with peas & beansRice-flake upma with peas & beans340 kcal · 10.7 g protein
- TiffinAtukula upma with peas & carrotRice-flake upma with peas & carrot346 kcal · 10.4 g protein